Current weight: 157.5lbs (a week ago I was 165lbs???)
I'm not sure about my bodyfat. I'm getting it tested in the water on wednesday with my gym class.
I plan on using a different approach than most of you. I'm not going to bulk at all. I'm just going to eat 6 well balanced meals and try to keep my bodyfat low at all times. I've never had it low and I am excited to get it down.
I'm training two days a week.
- B.B Press 155 lbs 6,4 reps
- Incline D.P with 55lbs weights 5,4 reps
- I used to do dips but now I'm going to do machine decline press for one set
- Weighted chinups + 10lbs 6,4 reps
- pulldowns 6,4 reps
- cable rows 6,4 reps
- shrugs 2 sets to failure
I'm waiting for my brother to make me a trap bar but he works a lot so he hasn't gotten a chance.
- leg curls 6,4 reps
- stld's 6,4 reps
- machine shoulder press 100lbs 8,6 reps
-lateral raises 6,4 reps
-B.B Curl 65lbs 8,6 reps
-hammer curls 1 set to failure 25 lbs d.bs
-close grip b.p 115lbs 8,6 reps
-pushdowns 40lbs 10,8 reps
-squats 10,8 reps
-seated calve presses 12,10,8,6 reps
I know I have less sets for quads than everything else but i'm so frustrated with them. I'm just going to see how it goes.
My best muscle groups are my biceps and triceps.
Most improved is my chest.
Worst is my calves. I honestly have no calves.
My greatest focus is going to be on my calves, chest and hip abductors.
Tuesday December 4
- b.p 160lbs 5,3 reps
- incline d.b press 55lbs 6 reps
- decline machine press 82.5 kg i think?
-chin ups 8,5,3 no weights
-cables rows 8,6
- shrugs 115lbs 12,12 reps
-sldl's 115lbs 8 reps
- leg curls pin 6
I'm happy with my increase in weight for the b.p. I need to get my trap bar made though. My back routine sucks.
I am also scraping the bulking diet and eating 6 meals a day. I have gained 3 pounds in 3 weeks and I know my bf has gone down, getting it tested again next week. How much protein, carbs are you eating a day, are you just training for strength?
I have't made up an eating plan yet. I will most likely be following the lean body program from www.labrada.com (just a basic good diet).
I guess you can say I'm training for strength but I'm hoping that with strength comes size.
thursday december 6
- machine press 100lbs 8 reps
- lateral raises 25lbs 8,6 (sloppy)
- D.B curls 35lbs 6,4 reps
- hammer curls 25lbs 10 reps
- close b.p 125lbs 8 reps
- pushdowns 40lbs 12, 10
No quads and light tricep workout because hams and chest were sore. I couldnt train on monday so I had to do it on tuesday.
- seated raises
50lbs, 40 reps
60lbs, 30 reps
70lbs, 20 reps
80lbs, 10 reps
Bench Press is now 165lbs for 4,3 reps at 160lbs bodyweight.
that's great DT keep it up and you'll soon be as big and strong as me . Just kidding,still glad your improving because that's what bodybuilding is all about
Last edited by Big Show; 01-23-2002 at 10:33 PM.
This is b/s! My bench has plateaud at 165 lbs forr 4 and 3 reps for 3 weeks now. A total month to be exact because I didn't have access to a gym for a week. I'm going on creatine in a bit so that should help out. I tried a new way of doing deadlifts today which I really liked. It's pretty much the normal way to do them. Set the weight down each time. I never used to do this. I really liked it. I was doing 185lbs for 6,6 reps. I can tell I'm really going to like doing them.